Facts and Health Benefits of Banana Pepper

Source : buzzle.com

The tasty and mild banana peppers are perfect for salads and sandwiches. This Buzzle article describes the nutrition facts and health benefits of these small and sweet peppers. Read on to know why they are great for weight loss.

Banana pepper, also known as yellow wax pepper or banana chili, is a cultivar of the species Capsicum annuum. Its flavor is not very hot (0-500 Scoville units). Because of its sweet, tangy, and mild taste, it is used in various ways. It is commonly used in stir-fries as well as in ice creams! It is a member of the chili pepper family, but it is not as hot as its cousin cayenne pepper. There exist several cultivars of banana peppers, for example, Bananarama, Cubanelle, Chilly Chili, etc.

You can easily grow these tasty peppers in your backyard. The two-feet tall plants require full sun and a well-drained soil. They can produce abundant fruit over a long period. These compact and sturdy plants resist most diseases. The peppers are ready for harvest in about 75 days.

Yellow wax peppers are cylindrical, but tapering to a point. These thick-walled peppers can be 5-6 inches long. The diameter can be 1-1½ inches. As the name suggests, the ready-to eat peppers are waxy and yellow. They turn red when overripe. The hotness of the pepper decreases on its maturity. The most ripe peppers are sweeter than the younger ones.

Banana Pepper Nutrition Facts

These peppers are low in calories, fat, and sodium. So you can incorporate them even in a weight loss diet. They are rich in potassium, fiber, beta-carotene, and in vitamins A and C.

1 serving (1 oz) of Heinz pickled banana pepper rings contains only 10 calories. A 3-minutes walk can help burn these calories. But the pickled peppers are high in sodium. 1 oz of Heinz pickled peppers come with 280 mg sodium. It is better to consume them in moderation.

Just a 4-inch long banana pepper can fulfill around 45% of the Recommended Dietary Allowance (RDA) of vitamin C.

1 Small (4" long) Raw Banana Pepper (33 g)
Calories                 9 kcal
Water                    30.30 g
Total fat                 0.15 g
Carbohydrate        1.77 g
Protein                   0.55 g
Total Dietary Fiber   1.1 g
Total Sugars           0.64 g

Minerals
Calcium                    5 mg
Sodium                     4 mg
Potassium                84 mg
Magnesium                6 mg
Zinc                      0.08 mg
Iron                      0.15 mg
Phosphorus              11 mg

Vitamins
Vitamin A, RAE          6 µg
Vitamin A, IU          112 IU
Vitamin B6            0.118 mg
Niacin                   0.410 mg
Riboflavin              0.018 mg
Thiamin                 0.027 mg
Folate                       10 µg
Vitamin C                27.3 mg
Vitamin E                 0.23 mg
Vitamin K                  3.1 µg

Lipids
Total Saturated Fatty Acids                 0.016 g
Total Monounsaturated Fatty Acids     0.009 g
Total Polyunsaturated Fatty Acids        0.080 g

Health Benefits of Banana Chili

1. Lowers High Blood Pressure
Vitamins A and C, potassium, magnesium, zinc, iron, and the bioflavonoids present in these chilies help strengthen blood vessels. Strong and elastic vessels can adjust well to blood pressure fluctuations. This results in improved blood circulation and normal blood pressure.

2. Helps Fight Chronic Diseases
The amount of 'capsaicin' and other related chemicals called 'capsaicinoids' present in a chili pepper determine its intensity after ingestion. These chemicals cause the tongue to burn. Studies show that capsaicin encourages prostate cancer cells to kill themselves. Animal studies suggest that capsaicin can be used to treat prostate cancer. Phytochemicals present in peppers help boost immunity. The carotenoids present in these chilies help maintain the overall health of a person. They reduce the risk of chronic diseases like cancer and heart diseases.

3. Alleviates the Symptoms of Sinusitis
The pepper heat stimulates the secretion of mucus from the nose, and helps relieve the symptoms of nasal congestion. The antibacterial properties of the pepper also help reduce the symptoms of chronic sinus infection. This eventually lowers the chances of having cough and cold, improves breathing, and ensures better sleep.

4. Relieves the Symptoms of Inflammation
Phytochemicals from peppers defend against inflammation. Capsaicin in peppers acts as an anti-inflammatory agent. Researchers are studying whether capsaicin can be used to treat arthritis, psoriasis, and diabetic neuropathy. It can help relieve headaches and migraines too.

5. Relieves the Symptoms of Digestive Disorders
Being an anti-inflammatory agent, capsaicin can lower the symptoms of inflammatory bowel disease (IBD). The fiber aids digestion. As the peppers exhibit antibacterial properties, they can kill bacteria like H. pylori, and can help prevent stomach ulcers. Usually, people think that consumption of peppers leads to formation of stomach ulcers. In fact, consumption of peppers increases blood flow to the stomach, which strengthens its mucous lining. Thus, peppers can help cure ulcers. Excessive consumption of peppers (in fact, any food) can affect stomach health.

6. Promotes Weight Loss
Capsaicin is a thermogenic element. It generates heat through metabolic stimulation. It speeds up the process of burning of fat, as it increases the metabolism of the body's adipose tissue, producing heat. So, you can shed those extra pounds with the help of these peppers (of course with regular exercise). They are so low in calories that you can eat as many as you want. They contain negligible amounts of fat. In fact, the polyunsaturated fat that they contain is a healthy fat which promotes production of good (HDL) cholesterol.

7. Helps Maintain Heart Health
Capsaicin can protect your heart by reducing blood cholesterol (LDL or bad cholesterol) levels, triglycerides, and platelet aggregation. This can lower the risk for heart attack and stroke.

8. Benefits of Vitamin A
Yellow wax peppers, rich in vitamin A can prevent age-related macular degeneration. The pepper can improve visual functions. Vitamin A helps enhance the function of the immune system. It promotes normal cell growth and development. It also plays an important role in normal bone metabolism and in reproductive processes in both males and females.

9. Benefits of Vitamin C
Being an antioxidant vitamin, vitamin C also protects your eyesight. It strengthens the immune system and helps maintain overall health. It protects healthy cells from damage caused by free radicals. Weakening of cells can result in cardiovascular diseases or chronic diseases like cancer. (Folate present in these peppers also promotes new cell formation and growth.) Vitamin C helps slow down the process of aging. It promotes production of collagen, wound healing, and absorption of iron by cells. It can prevent common cold as well as gout. It can significantly reduce bronchoconstriction caused by exercise.

10. Benefits of Potassium
The mineral potassium helps lower blood pressure and reduces the risk of stroke and heart diseases. It helps maintain the health of nerves, blood vessels, heart, bones, kidneys, and muscles.

You can enjoy these healthy yellow peppers breaded and fried. You can stuff them with sausages, cheese, and spices, and then bake them. You can add these peppers, fresh or dried, to soups, omelets, stir-fries, or to your favorite spaghetti recipe. You can enjoy them baked, steamed, roasted, pickled, or you may even eat them raw. Pickled peppers are often used to garnish pizzas, sandwiches, and salads. To reap the exceptional health benefits of banana peppers, you should incorporate them in your regular diet.

15 Health Benefits of Eating Apples

Source : besthealthmag.ca

Many of us forget that sometimes, the simplest answers are the best. Better health could be as easy as reaching for the fruit bowl for some apples next time you need a snack

What makes apples so great?

In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples’Red Delicious and Granny Smith’ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin’a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits.

1. Get whiter, healthier teeth

An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

2. Avoid Alzheimer’s

A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

3. Protect against Parkinson’s

Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.

4. Curb all sorts of cancers

Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds’triterpenoids’in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.

5. Decrease your risk of diabetes

Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.

6. Reduce cholesterol

The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

7. Get a healthier heart

An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

8. Prevent gallstones

Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.

9. Beat diarrhea and constipation

Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

10. Neutralize irritable bowel syndrome

Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.

11. Avert hemorrhoids

Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.

12. Control your weight

Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.

13. Detoxify your liver

We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best’and easiest’things you can eat to help detoxify your liver is fruits’like apples.

14. Boost your immune system

Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out.

15. Prevent cataracts

Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants’like apples’are 10 to 15 per cent less likely to develop cataracts.

5 Delicious Herbs and Spices With Powerful Health Benefits (2)

Source : authoritynutrition.com

1. Cayenne Pepper Contains Capsaicin, Which Helps Reduce Appetite and May Have Anti-Cancer Properties

Cayenne pepper is a type of chili pepper used to prepare spicy dishes. The active ingredient in it is called capsaicin, which has been shown to reduce appetite and increase fat burning in many studies. For this reason, it is a common ingredient in many commercial weight loss supplements. One study found that adding 1 gram of red pepper to meals reduced appetite and increased fat burning in people who did not regularly eat peppers.

However, there was no effect in people who were accustomed to eating spicy food, indicating that a tolerance to the effects can build up. Some animal studies have also found capsaicin to combat certain forms of cancer, including lung, liver and prostate cancer. Of course, these observed anti-cancer effects are far from being proven in humans, so take all of this with a big grain of salt.

Bottom Line: Cayenne pepper is very rich in a substance called capsaicin, which reduces appetite and boosts fat burning. It has also shown anti-cancer potential in animal studies.

2. Ginger Can Treat Nausea and Has Anti-Inflammatory Properties

Ginger is a popular spice used in several forms of alternative medicine. Studies have consistently shown that 1 gram or more of ginger can successfully treat nausea.

This includes nausea caused by morning sickness, chemotherapy and sea sickness. Ginger also appears to have strong anti-inflammatory properties, and can help with pain management. One study in subjects at risk for colon cancer found that 2 grams of ginger extract per day decreased markers for colon inflammation in the same way as aspirin. Other research found that a mixture of ginger, cinnamon, mastic, and sesame oil decreased pain and stiffness experienced by those with osteoarthritis. It had a similar effectiveness as treatment with aspirin or ibuprofen.

Bottom Line: 1 gram of ginger appears to be an effective treatment for many types of nausea. It is also anti-inflammatory, and can help reduce pain.

3. Fenugreek Improves Blood Sugar Control

Fenugreek was commonly used in Ayurveda, particularly to enhance libido and masculinity. While its effects on testosterone levels remain inconclusive, fenugreek does seem to have beneficial effects on blood sugar. It contains the plant protein 4-hydroxyisoleucine, which can improve the function of the hormone insulin.

Many human studies have shown that at least 1 gram of fenugreek extract per day can lower blood sugar levels, particularly in diabetics.

Bottom Line: Fenugreek has been shown to improve the function of insulin, leading to significant reductions in blood sugar levels.

4. Rosemary Can Help Prevent Allergies and Nasal Congestion

The active ingredient in rosemary is called rosmarinic acid. This substance has been shown to suppress allergic responses and nasal congestion. In a study with 29 individuals, both 50 and 200 mg doses of Rosmarinic acid were shown to suppress allergy symptoms. The number of immune cells in nasal mucus also decreased, with reduced congestion.

Bottom Line: Rosmarinic acid has anti-inflammatory effects that appear to suppress allergy symptoms and reduce nasal congestion.

5. Garlic Can Combat Sickness and Improve Heart Health

Throughout ancient history, the main use of garlic was for its medicinal properties. We now know that most of these health effects are due to a compound called allicin, which is also responsible for garlic’s distinct smell. Garlic supplementation is well known for combatting sickness, including the common cold.

If you often get colds, then adding more garlic to your diet could be incredibly helpful. There is also convincing evidence for beneficial effects on heart health. For those with high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by about 10-15% . Human studies have also found garlic supplementation to cause significant reductions in blood pressure in people with high blood pressure. In one study, it was just as effective as a blood pressure lowering drug.

5 Delicious Herbs and Spices With Powerful Health Benefits

Souce : authoritynutrition.com

The use of herbs and spices has been incredibly important throughout history. Many were celebrated for their medicinal properties, well before culinary use. Modern science has now shown that many of them do indeed carry remarkable health benefits. Here are 10 of the world’s healthiest herbs and spices, supported by research.

1. Cinnamon Lowers Blood Sugar Levels and Has a Powerful Anti-Diabetic Effect

Cinnamon is a popular spice, found in all sorts of recipes and baked goods. It contains a compound called cinnamaldehyde, which is responsible for cinnamon’s medicinal properties.

Cinnamon has potent antioxidant activity, helps fight inflammation and has been shown to lower cholesterol and triglycerides in the blood.

But where cinnamon really shines is in its effects on blood sugar levels.

Cinnamon can lower blood sugar by several mechanisms, including by slowing the breakdown of carbs in the digestive tract and improving insulin sensitivity.

Studies have shown that cinnamon can lower fasting blood sugars by 10-29% in diabetic patients, which is a significant amount. The effective dose is typically 0.5-2 teaspoons of cinnamon per day, or 1-6 grams.

Bottom Line: Cinnamon has numerous health benefits, and is particularly effective at lowering blood sugar levels.

2. Sage Can Improve Brain Function and Memory

Sage gets its name from the Latin word Salvere, which means “to save.”
It had a strong reputation for its healing properties during the middle ages, and was even used to help prevent the plague.

Current research indicates that sage may be able to improve brain function and memory, especially in people with Alzheimer’s disease.

Alzheimer’s disease is accompanied by a drop in the level of acetylcholine, a chemical messenger in the brain. Sage inhibits the breakdown of acetylcholine.

In a 4-month study of 42 individuals with mild to moderate Alzheimer’s disease, sage extract was shown to produce significant improvements in brain function. Other studies have also shown that sage can improve memory function in healthy people, both young and old .

Bottom Line: There is promising evidence that sage extract can improve brain and memory function, especially in individuals with Alzheimer’s disease.

3. Peppermint Relieves IBS Pain and May Reduce Nausea

Peppermint has a long history of use in folk medicine and aromatherapy. As is the case with many herbs, it is the oily component that contains the agents responsible for the health effects.

Many studies have shown that peppermint oil can improve pain management in irritable bowel syndrome, or IBS. It appears to work by relaxing the smooth muscles in the colon, which relieves pain experienced during bowel movements. It also helps to reduce abdominal bloating, which is a common digestive symptom. There are also some studies showing that peppermint in aromatherapy can help fight nausea. In a study of over 1,100 women in labor, peppermint aromatherapy caused significant reductions in nausea. It has also been shown to reduce nausea after surgery and C-section births.

Bottom Line: The natural oil in peppermint provides pain relief for those with IBS. It also has potent anti-nausea effects when used in aromatherapy.

4. Turmeric Contains Curcumin, a Substance With Powerful Anti-Inflammatory Effects

Turmeric is the spice that gives curry its yellow color. It contains several compounds with medicinal properties, the most important of which is curcumin.

Curcumin is a remarkably powerful antioxidant, helping to fight oxidative damage and boosting the body’s own antioxidant enzymes. This is important, because oxidative damage is believed to be one of the key mechanisms behind ageing and many diseases. Curcumin is also strongly anti-inflammatory, to the point where it matches the effectiveness of some anti-inflammatory drugs. Given that long-term, low-level inflammation plays a major role in almost every chronic Western disease, it is not suprising to see that curcumin is linked to a variety of health benefits. Studies suggest that it can improve brain function, fight Alzheimer’s, reduce the risk of heart disease and cancer, and relieve arthritis, to name a few.

Bottom Line: Studies have shown that curcumin, the active ingredient in the spice turmeric, has major benefits for many aspects of health.

5. Holy Basil Helps Fight Infections and Boosts Immunity

Not to be confused with regular basil or thai basil, holy basil is considered a sacred herb in India. Studies show that holy basil can inhibit the growth of a range of bacteria, yeasts and molds. One small study also found that it can boost function of the immune system by increasing certain immune cells in the blood.

Holy basil is also linked to reduced blood sugar levels before and after meals, as well as treating anxiety and anxiety-related depression. However, these studies were quite small, and more research is needed before any recommendations can be made.

Bottom Line: Holy basil appears to improve immune function and inhibit the growth of bacteria, yeasts and molds.

11 Health Benefits of Ginger

Source : authoritynutrition.com

Ginger is among the healthiest (and most delicious) spices on the planet. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain. Here are 11 health benefits of ginger that are supported by scientific research.

1. Ginger Contains Gingerol, a Substance With Powerful Medicinal Properties

Ginger is a flowering plant that originated from China. It belongs to the Zingiberaceae family, and is closely related to turmeric, cardomon and galangal. The rhizome (underground part of the stem) is the part commonly used as a spice. It is often called ginger root, or simply ginger. Ginger has a very long history of use in various forms of traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold, to name a few.

Ginger can be used fresh, dried, powdered, or as an oil or juice, and is sometimes added to processed foods and cosmetics. It is a very common ingredient in recipes. The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol. Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects

Bottom Line: Ginger is a popular spice. It is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties.

2. Ginger Can Treat Many Forms of Nausea, Especially Morning Sickness

Ginger appears to be highly effective against nausea. For example, it has a long history of use as a sea sickness remedy, and there is some evidence that it may be as effective as prescription medication. Ginger may also relieve nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy

But it may be the most effective when it comes to pregnancy-related nausea, such as morning sickness.

According to a review of 12 studies that included a total of 1,278 pregnant women, 1.1-1.5 grams of ginger can significantly reduce symptoms of nausea. However, ginger had no effect on vomiting episodes in this study. Although ginger is considered safe, talk to your doctor before taking large amounts if you are pregnant. Some believe that large amounts can raise the risk of miscarriage, but there are currently no studies to support this.

Bottom Line: 1-1.5 grams of ginger can help prevent various types of nausea. This applies to sea sickness, chemotherapy-related nausea, nausea after surgery and morning sickness.

3. Ginger May Reduce Muscle Pain and Soreness

Ginger has been shown to be effective against exercise-induced muscle pain. In one study, consuming 2 grams of ginger per day, for 11 days, significantly reduced muscle pain in people performing elbow exercises.

Ginger does not have an immediate impact, but may be effective at reducing the day-to-day progression of muscle pain .These effects are believed to be mediated by the anti-inflammatory properties.

Bottom Line: Ginger appears to be effective at reducing the day-to-day progression of muscle pain, and may reduce exercise-induced muscle soreness.

4. The Anti-Inflammatory Effects Can Help With Osteoarthritis

Osteoarthritis is a common health problem. It involves degeneration of the joints in the body, leading to symptoms like joint pain and stiffness. In a controlled trial of 247 people with osteoarthritis of the knee, those who took ginger extract had less pain and required less pain medication.

Another study found that a combination of ginger, mastic, cinnamon and sesame oil, can reduce pain and stiffness in osteoarthritis patients when applied topically.

Bottom Line: There are some studies showing ginger to be effective at reducing symptoms of osteoarthritis, which is a very common health problem.

5. Ginger May Drastically Lower Blood Sugars and Improve Heart Disease Risk Factors

This area of research is relatively new, but ginger may have powerful anti-diabetic properties. In a recent 2015 study of 41 participants with type 2 diabetes, 2 grams of ginger powder per day lowered fasting blood sugar by 12%. It also dramatically improved HbA1c (a marker for long-term blood sugar levels), leading to a 10% reduction over a period of 12 weeks. There was also a 28% reduction in the ApoB/ApoA-I ratio, and a 23% reduction in markers for oxidized lipoproteins. These are both major risk factors for heart disease.

However, keep in mind that this was just one small study. The results are incredibly impressive, but they need to be confirmed in larger studies before any recommendations can be made.

Bottom Line: Ginger has been shown to lower blood sugar levels and improve various heart disease risk factors in patients with type 2 diabetes.

6. Ginger Can Help Treat Chronic Indigestion

Chronic indigestion (dyspepsia) is characterized by recurrent pain and discomfort in the upper part of the stomach. It is believed that delayed emptying of the stomach is a major driver of indigestion. Interestingly, ginger has been shown to speed up emptying of the stomach in people with this condition. After eating soup, ginger reduced the time it took for the stomach to empty from 16 to 12 minutes. In a study of 24 healthy individuals, 1.2 grams of ginger powder before a meal accelerated emptying of the stomach by 50% .

Bottom Line: Ginger appears to speed up emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort.

7. Ginger Powder May Significantly Reduce Menstrual Pain

Menstrual pain (dysmenorrhea) refers to pain felt during a woman’s menstrual cycle.

One of the traditional uses of ginger is for pain relief, including menstrual pain. In one study, 150 women were instructed to take 1 gram of ginger powder per day, for the first 3 days of the menstrual period . Ginger managed to reduce pain as effectively as the drugs mefenamic acid and ibuprofen.

Bottom Line: Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period.

8. Ginger May Lower Cholesterol Levels

High levels of LDL lipoproteins (the “bad” cholesterol) are linked to an increased risk of heart disease. The foods you eat can have a strong influence on LDL levels. In a 45-day study of 85 individuals with high cholesterol, 3 grams of ginger powder caused significant reductions in most cholesterol markers. This is supported by a study in hypothyroid rats, where ginger extract lowered LDL cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin. Both studies also showed reductions in total cholesterol and blood triglycerides.

Bottom Line: There is some evidence, in both animals and humans, that ginger can lead to significant reductions in LDL cholesterol and blood triglyceride levels.

9. Ginger Contains a Substance That May Help Prevent Cancer

Cancer is a very serious disease that is characterized by uncontrolled growth of abnormal cells. Ginger extract has been studied as an alternative treatment for several forms of cancer. The anti-cancer properties are attributed to 6-gingerol, a substance that is found in large amounts in raw ginger .

In a study of 30 individuals, 2 grams of ginger extract per day significantly reduced pro-inflammatory signalling molecules in the colon. However, a follow-up study in individuals at a high risk of colon cancer did not confirm these findings.

There is some, albeit limited, evidence that ginger may be effective against pancreatic cancer, breast cancer and ovarian cancer. More research is needed.

Bottom Line: Ginger contains a substance called 6-gingerol, which may have protective effects against cancer. However, this needs to be studied a lot more.

10. Ginger May Improve Brain Function and Protect Against Alzheimer’s Disease

Oxidative stress and chronic inflammation can accelerate the aging process. They are believed to be among the key drivers of Alzheimer’s disease and age-related cognitive decline. Some studies in animals suggest that the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain.

There is also some evidence that ginger can enhance brain function directly. In a study of 60 middle-aged women, ginger extract was shown to improve reaction time and working memory. There are also numerous studies in animals showing that ginger can protect against age-related decline in brain function.

Bottom Line: Studies suggest that ginger can protect against age-related damage to the brain. It can also improve brain function in elderly women.

11. The Active Ingredient in Ginger Can Help Fight Infections

Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections. In fact, ginger extract can inhibit the growth of many different types of bacteria. It is very effective against the oral bacteria linked to inflammatory diseases in the gums, such as gingivitis and periodontitis.

Fresh ginger may also be effective against the RSV virus, a common cause of respiratory infections.

12. Anything Else?

Ginger is one of the very few “superfoods” that are actually worthy of that term.